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Archive for June, 2009

Just a Few Small Changes…

Whether your goal is to lose weight or you just want to feel more fit and energetic, choosing the right foods and preparing them with smart cooking techniques is key. Of course, there is no “one-fits-all” method. For instance, in order to lose one pound of weight per week, an energy deficit of only 500 calories per day is required. Really!

Each of the following chapters, Breakfast, Lunch, Dinner, Snacks and Beverages, provides you with easy-to-follow, practical ideas how you can shave off calories and fat  without losing out on taste and texture. Often, a few small changes you hardly notice can do the trick…

Breakfast

Meal Plan Comparisons - BreakfastHome Made
On the Go
Sunday Brunch Out
Hotel Continental
Office Meeting

Lunch

Meal Plan Comparisons - LunchHome Made
On the Go
Business
Special Occasions
Healthier Choices

Dinner

Meal Plan Comparisons - DinnerHome Made
TV Dinner
Pizza Night
Dining Out
Calorie Conscious

Snacks

Meal Plan Comparisons - SnacksSweet
Salty
Crunchy
Hot
Cold

Beverages

Meal Plan Comparisons - BeveragesHot Beverages
Milk
Sodas
Fruit Drinks
Alcohol

Is There a Connection Between Healthy Eating and Mental Health?

As the Baby Boomers approach retirement age, there is a lot of interest in the subject of aging, or, more to the point, possible ways to slow down the aging process.

A number of studies have been published recently that indicate that there are in fact connections between our lifestyles – especially our eating habits – and aging. This should not come as a surprise. As most of us can expect to live longer nowadays, the consequences of our youthful indiscretions may become more obvious as we get to the golden years.

One study claims to have shown a direct link between calorie restriction and memory improvement – even at a mature age. In tests that involved intense memorization, the participants with the most calorie- and fat restricted diet reportedly performed up to 20 percent better than their counterparts who were allowed to consume as much food as they wanted, including foods high in fat. The cognitive functions of the human brain seem especially afflicted by poor eating habits. Conversely, this would suggest that the mind benefits from sound nutrition just like the body does. Read more »

For Successful Weight Loss, Follow Guidelines that Work

Weight  management is a process. For some, it is a struggle that can last a lifetime. It always takes sincere effort and commitment. Before you enroll in any diet or weight loss program, ask yourself what your ultimate goals are. No program is worth the effort (and money) if you don’t eventually succeed in controlling your weight for good. While intensive quick-fix diets can be an attractive option for rapid weight loss, they seldom let you manage your weight over time. Keep in mind that weight loss itself should not be your only goal. The reason why you want to return to your ideal body weight is to be more healthy and fit, feel better and live a more satisfying and fulfilling life.

Before You Try Losing Weight…

If you are pregnant, it is not a good idea to try losing weight. Depriving your body of nutrients can be dangerous for the health of a fetus. Children and teenager should not undergo weight loss programs and diets without the advice and supervision of a physician. It can adversely affect their growth and overall health. Instead of dieting, intense physical activity and healthy eating habits may be sufficient to overcome weight issues at this early age and may continue to have beneficial effects throughout adulthood.

Adults attempting weight loss should aim for not more than a loss of 2 pounds per week, unless they are in a emergency situation and are under medical care. Rapid weight loss may involve serious health risks.

Essentially, weight loss occurs when there is a calorie imbalance that causes fat to be mobilized and utilized as fuel.  One pound of fat provides about 3500 calories of fuel. Cutting back as little as 500 calories per day can achieve an average weight loss of one pound per week!  However, cutbacks in calories should never result in deprivation of essential nutrients. As a matter of fact, it is even more important that the body receives all the nutrients it needs while you are on a diet.

Rapid weight loss should always be monitored by a physician. If you take prescription medication or have a particular health problem to consider, if you smoke, are over 35 years of age, or have a sedentary lifestyle, it is strongly recommended you undergo a physical examination before beginning any weight loss, diet or exercise changes.

It is important to pace yourself when you diet and/or increase your exercise regimen. Remember, this is a long term process. You don’t want to get to the finsish line in a hurry and then be too exhausted to keep up your efforts any longer.

Special Occasions

Events can become the pitfalls of any weight management or fitness program. Holidays, vacations, reunions, parties and weddings – the list of opportunities is endless. Even at special occasions, you should never pull out all the stops. There is not much you can do about the quality of food when you are invited to someone else’s home or go out to a restaurant. However, you can avoid some of the hors d’oeuvres and desserts, watch your portions, stick to your preferences, and resist the urge for second helpings. You may throw in extra time for exercise over the following three days to get back on track. By observing a healthy diet, one should not look upon food – any food – as “the enemy”! Note, however, while nothing is forbidden, everything counts. Moderation, as always, is key. Remember your goals and the progress you have already made.

Some Suggestions for Staying On Track

1. Plan ahead. Identify those events which you predict will be special in your life in the coming year, or at least in the next few months. Consider how long each event will last and mark your calendar with the beginning and ending date for the events. This gives you a perspective on “special” versus routine events. It also gives you a time frame for each with starting and ending dates.

2. Consider that a reasonable goal for special occasions that last longer than one or two days is to maintain a moderate portion, low fat, low alcohol diet and some form of physical activity. Your plans should allow you to enjoy yourself, but at the same time not to severely backslide on all the progress you have already made. Decide for yourself what you would like the outcome of this special occasion to be.

3. Anticipate what problems or situations you might expect along the way that may challenge or prevent you from reaching your goal. Write down each problem, including social, food and other environmental challenges, emotional triggers as well as old thought patterns you might revert to.

4. Once you have completed your list of challenges, develop a strategy to keep yourself on the right track. You may want to review the “Staying On Track” section of this program (Setting Goals, Developing Strategies, About Thinking Styles, Handling Stress, Getting Support, Everything in Moderation and Achieving Our Best) for ideas and support.

5. Finally, remember that the Special Occasion is only for a limited time. Once it is over, recommit to your weight loss plan and exercise schedule. Good Luck!

A Road Map for Success

Succeeding at weight loss can be like reaching your destination at the end of a long journey. Before you start out, you have to make the decision that this is the journey you want to embark on and that it is the right time to go. Don’t make your decision lightly. There are lots of important issues to be considered, some of which may play a decisive role in the success or failure of your endeavor.

I like to use the analogy of a road trip for weight loss because it encourages you to look ahead realistically. Don’t think of this as being a quick and easy trip. Only TV ads make such promises. In reality things are quite different. This is not a quick fix diet and exercise challenge. This is a long journey that will ask you to make a serious commitment to your health. At times this may require more of you than you had expected. So pace yourself. Don’t take on too much at once. Be patient with yourself and wait until you’re ready. This is not a race.

I also want to encourage you not to do the hard work all by yourself. Talk to your family and close friends and include them in your decision making process. They too will be impacted by your efforts and changes. You will need their loving support when the going gets tough. Keep in mind that, in some ways, you will become a different person over time. You may even become a stranger to them. Take those effects into account and communicate clearly with your loved ones about the potential consequences for your relationships, both good and bad. Those who truly love you will want nothing but your very best. Good Luck and Bon Voyage!

Developing Strategies – How You Get From Here to There

Successful long-term weight management is based on changes of one’s lifestyle. One of the main reasons dieting resolutions fail is that only peripheral measures are taken, such as ignoring hunger or resisting certain cravings. Sooner rather than later, the resistance breaks down and old habits come back with a vengeance. What is needed is a strategy!

Begin by making a thorough analysis of your typical day. We are all creatures of habit. Most things we do are part of a routine and hardly ever get noticed. And yet, they are of our own making. Since all behavior has been acquired at one time or another, there is no reason to believe that habits can’t be undone.

Positive changes are largely dependent on the ability of positive thinking. Do you expect that good things will happen to you? Do your inner convictions support your goals and aspirations? Do they motivate and inspire you to take the right action? Do they leave you feeling happy and content with the way your life is unfolding?

Or, do you have a sense of frustration, inadequacy, and disorientation? Do many of your dreams and wishes lack realization and fulfillment? Chances are that the negligence of your physical well-being comes from your dissatisfaction with other unresolved issues, and the unhealthy eating habits may be a part of a much bigger picture, namely your life.

So, if you feel that change is needed, make a plan that not only addresses what and how much you eat, but also why you eat and the way in which you eat. Perhaps you have never examined what role food plays in your life. It may have a lot to do with your personality (See “Different Personality Types, Different Eating Habits”).

Make a commitment to yourself. Naturally, keeping that commitment requires discipline. Remind yourself of what you want. It will help you to maintain your commitment. As you can see, it is not just about eating less or choosing a healthier diet, but an overall plan for improvement in all aspects of life. When you have success with weight management, you may find it easier to cope with other problems as well. A renewed sense of power can bring you back on the path you thought was no longer there.

An analysis of your eating habits may include a list of questions you can answer for yourself: When do you eat? How do you eat? Why do you eat? Call them “eating cues.” Do you eat when you are upset, under stress, lonely, or bored? Do you eat although you are not hungry or keep eating when you are already full? You may also consider the eating style you have developed over time. Do you eat quickly or absentmindedly? Do you have a mealtime schedule, or do you snack whenever food is available? Most importantly, be honest with yourself. You don’t have to share your analysis with anybody else. As a matter of fact, it is advisable that you don’t “inform the world” prematurely about your intentions to change.

Setting Goals

Know What You Want

It has been said that nothing in the world arouses more false hopes than the first hours of a diet. Most people don’t consciously give up on their good intentions, they just slip up. Consequently, they are left with a sense of helplessness. Reminding yourself of your goals is necessary to get you out of the slump.

After you have identified what should be the desired outcome (e.g., I want to lose weight to be healthier, live longer, look better, or be more active), apply the appropriate strategies. It may be helpful to keep a food diary. Designing your own food diary is easy. Make it user-friendly! Any notebook, computer, or even your cell phone will do the job. Write down the calorie amount you want to allow yourself. Then keep track of your hunger level and actual intake, including all meals, snacks, and beverages – remember, everything counts. At the end of the day, take stock. Have you met your goals? You can do the same with your physical activity level. If you were successful – congratulations! If not, don’t give up. Try again tomorrow.

Pace Your Changes

Limit your efforts to only one or two changes each week. Behavior change is not something you decide to do one day and “Poof! That’s it; it’s done.” This is a process. You need to pay attention to your cues (e.g., boredom, frustration, anger, loneliness, stress) and routine pattern of reacting, and then purposefully shift your behavior. Planning for how to do this is important. Following through with the plan takes work and effort.

At times you will need to make adjustments, or change your plans. This doesn’t mean you give up on the goal. It means you are finessing it, working it, setting up contingency plans for unforeseen obstacles that get in the way. You may need to stop and build some new skills before proceeding. For example, when stress is an obstacle to eating frequently, stress management development skills might be a valuable detour.

Monitor Your Progress

At regular points in time to is important to see how well things are going. Track your efforts (e.g. keep a food and exercise diary) and the results you get. Once things are going well, in a week or a month, you will not need to put as much work into it. At that point, you can decide it is time to take on a new challenge. But if things are going poorly, you have the opportunity to rethink your strategy, adjust and recommit.

Handling Stress

People develop disorders for a reason. Compulsive eating, excessive drinking, chain-smoking, and physical inactivity are all bad habits acquired over a period of time. People hardly ever make a conscious decision to abuse themselves. Usually, the roots lie much deeper. Unhealthy lifestyles are often symptoms for the inability to handle stressful situations at work, in relationships, over personal loss, or financial problems.

Learning to cope is not good enough. It will only provide temporary relief. No matter how well your strategies serve you for the time being, in the long run they have to be replaced with real stress management. In fact, you could face a real catch-22: the inability or unwillingness to confront your difficulties in a constructive way can produce more dysfunctional responses that also affect your physical well-being. This, in turn, diminishes the strength you need to deal with the task at hand.

By contrast, the experience of self-control can be very empowering. How do you feel after a brisk walk, a run, or a good work-out? What happens when you look in the mirror and like what you see? Do you think you can take on the world?

Observe your eating habits or alcohol consumption the next time you encounter a stressful situation. What are your spontaneous reactions? Pay close attention to your cravings, and examine what alternative solutions you can apply. The trick is not to avoid stress but being able to control your responses.

Coaching Yourself

No matter how dedicated you are to having a healthier lifestyle, sticking to the game plan can be challenging. There will be times when you simply slip up. If that feels discouraging, you need to call on your “inner coach.”

Self-coaching is not to be confused with self-flagellation. On the contrary, it means directing yourself patiently towards your goals. Temptations come and go. Keep reminding yourself of what you ultimately want and what really matters to you. You will eventually learn how to stay on track. If the task turns out to be tough at times, try to find ways that are less trying. A detour is better than not moving at all.

Forgive failure and make the necessary corrections without delay. Setbacks often provide new opportunities for learning. Most importantly, stay motivated. If nothing else seems to work, perhaps wanting to look sexy in your new swimsuit will keep you going. Ultimately, of course, you should view your overall health and well-being as the guiding principle. Keep asking yourself: Who do I want to be? Then act upon your answer.

Getting Support

You’re not an island – nobody is. A significant cause for stress is fear: Fear of change, fear of loss, fear of abandonment, loneliness and isolation. Unfortunately, life requires many steps into the unknown. Lifestyle changes undertaken by choice or forced by circumstance can be extremely stressful.

It can be scary but also exciting to bring changes into your life. But don’t expect that your enthusiasm will be universally shared by those around you. Assuming that your loved ones will always support you, no matter what, may prove to be a disappointment.

Good advice is to practice extra careful communication. Convey clear messages! For example, instead of making general statements, such as “I want us to develop healthier eating habits,” you could be better off by being more specific: “I want us to have dinner at the table, instead of sitting on the couch watching TV.”

Asking for help can be difficult, especially when it makes others feel inconvenienced or even threatened. Keep family members and friends informed about the progress you are making. For instance, you may say, “A while ago, I needed your encouragement to keep exercising. Now it has become routine for me, and I no longer have to be reminded.”

Express yourself in assertive rather than defensive ways. Be aware of the impact your demands have on others. Be re-assuring by saying: “I don’t want to eat out as often from now on, but I don’t want to have less fun when we are together. Let’s think of something else we can do that we all enjoy.”

If the going gets tough, remind yourself that your goals are worth the effort. Keep on track, even if you face some resistance. Don’t compromise to the point where you lose sight of your own needs. Besides that, there is always plenty of room to negotiate.

About Thinking Styles

I do believe in the power of positive thinking. As a clinical healthcare professional, I have seen it at work many times. “Positive thinkers” have learned to motivate and inspire their own efforts in the face of adversity. The skill of positive thinking can be learned. Destructive thoughts can be changed and turned into constructive, even healing mental activities. For some, this may be harder to achieve than for others, but it is possible.

Most of the time, we don’t question our thinking. We assume that the way we think now will always be the same. We see our thoughts as reflections of reality. This includes the views and beliefs we have about ourselves. Yet, most of us have experienced now and then a change of heart, or what is known as an “Aha!-moment,” a disclosure experience, a revelation. When this happens, we are forced to adopt a new perspective.

But why should we make a deliberate effort to change our thinking? Before answering, you may consider the following questions:
• Do your thoughts support your having goals or aspirations?
• Do they motivate and inspire you to take action?
• Do they provide you with clear directions for your life’s path?
• Do they enhance your self-worth?
• Do they make you feel satisfied with your life and your accomplishments?

Is the answer to these questions is a resounding YES? Then you clearly have no good reason to change your thinking. You appear to be satisfied with the direction your life has been taking you and feel blessed with your accomplishments. These are components of a positive, supportive thinking style.

If the answer to one or more of these questions is NO, however, you might benefit from some positive style reflection and changes. The Setting Goals and Coaching Yourself tools in this section of the program can guide you in this effort. Remember, you are only human. But don’t be stopped by negative thoughts and allow yourself to be prevented from living up to your full potential.

Change Your Lifestyle, Not Just Your Diet

When it comes to weight loss, quick fixes are naturally more attractive than long term strategies. Diets that promise immediate results and don’t require too much effort enjoy the highest popularity. The problem is that fast results are rarely sustainable over time. The word “diet” itself suggests an only “temporary” break from one’s regular lifestyle. There is the implicit assumption that the diet will end as soon as the intended goals (i.e. weight loss, lower blood pressure, etc.) are accomplished. Dieting may be hard, but at least it’s not permanent. It is needless to say that this kind of attitude makes relapsing into old habits almost inevitable.

Of course, dieting is not altogether to be dismissed as futile because of lousy success rates. If the goal is to lose a few pounds in a hurry for swimsuit season, almost any weight loss program will do the trick. However, instead of looking for a magic bullet that does the job as quickly and as efficiently as possible, I think, it would be more beneficial to have a long-term strategy that goes beyond instantly gratifying results. In other words, instead of focusing on dieting for the single purpose of weight loss, I would rather favor a systematic development of (and permanent adherence to) an overall healthy lifestyle.

A diet plan I’m particularly fond of is called the Mediterranean diet, especially since it is rather a “lifestyle” than a “diet.” As the name suggests, Mediterranean-style cooking takes its cues from countries bordering on the Mediterranean Sea, such as Southern France, Spain, Italy, Greece, parts of Turkey and also Northern Africa. Mediterranean food includes an abundance of fresh fruits, vegetables, whole grains, beans, nuts and legumes. Olive oil is the primary fat source. Meat consumption is minimal. So is poultry. Fish, on the other hand, is frequently served. Eggs and dairy products are used sparingly.

By contrast, our diet is typically heavy on animal foods, processed carbohydrates and sugar, but devoid of fresh fruits, vegetables and whole grains. Food items are too often chosen for convenience rather than for their nutritional value. Instead of setting time aside for sit-down meals, too many of us skip breakfast, work through lunch, snack all day and get dinner from a pizza parlor or fast-food joint.

Unlike in our culture, speed and efficiency are not at the core of Mediterranean cooking. Most meals are made from scratch using only fresh ingredients. People enjoy eating. Sharing food with family and friends is a central part of the social fabric and spending time eating together is highly valued. Eating while watching TV or working at the same time is almost unheard of and so is snacking between meals.

Experts have looked at these lifestyle differences between our cultures for a long time. Some have pointed out that unhealthy lifestyle habits also exist in the Mediterranean region, including high alcohol consumption and smoking. Yet the overall health status of the public seems better than ours, including the average life expectancy.

So, we have to ask ourselves what do they know that we don’t. Or, more to the point, what do they do right that we do wrong? Obviously, there are no simple answers. But besides the preference for fresh ingredients over processed foods and slow cooking styles over fast food and ready-to-eat meals, I think, it is the lifestyle that makes a difference. We should re-learn to look at food as something more than fuel to keep us going or as comfort to get us over our frustration or boredom. Buying food and cooking dinner should not be considered as additional chores we have to squeeze in after a busy day, but rather as a time to relax and to connect with loved ones. Sitting down at the dinner table instead of mindless munching in front of the TV should enrich our day, not complicate it. Food does not have to be the enemy that wreaks havoc on our waistline but can be a part of life that makes it good and worthwhile. Small changes like these can go a long way and a lot of positive results may come along without too much extra effort.